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  6. Sunflower seeds vs. Sapodilla

Sunflower seeds vs. Sapodilla — In-Depth Nutrition Comparison

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How are sunflower seeds and sapodillas different?

  • Sunflower seeds have more copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, iron, folate, vitamin B3, and zinc than sapodillas.
  • Daily need coverage for copper for sunflower seeds is 190% higher.
  • Sunflower seeds have a lower glycemic index (20) than sapodillas (37).

Seeds, sunflower seed kernels, dried and Sapodilla, raw are the varieties used in this article.

Infographic

Sunflower seeds vs Sapodilla infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +2608.3%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +234.2%
Contains more IronIron +556.3%
Contains more CopperCopper +1993%
Contains more ZincZinc +4900%
Contains more PhosphorusPhosphorus +5400%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +8733.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1675%
Contains more Vitamin B3Vitamin B3 +4067.5%
Contains more Vitamin B5Vitamin B5 +348.4%
Contains more Vitamin B6Vitamin B6 +3535.1%
Contains more FolateFolate +1521.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +950%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Sunflower seeds Sapodilla DV% diff.
Vitamin E 35.17mg 234%
Copper 1.8mg 0.086mg 190%
Polyunsaturated fat 23.137g 0.011g 154%
Vitamin B1 1.48mg 0mg 123%
Vitamin B6 1.345mg 0.037mg 101%
Selenium 53µg 0.6µg 95%
Phosphorus 660mg 12mg 93%
Manganese 1.95mg 85%
Fats 51.46g 1.1g 77%
Magnesium 325mg 12mg 75%
Iron 5.25mg 0.8mg 56%
Folate 227µg 14µg 53%
Vitamin B3 8.335mg 0.2mg 51%
Zinc 5mg 0.1mg 45%
Monounsaturated fat 18.528g 0.521g 45%
Protein 20.78g 0.44g 41%
Vitamin B2 0.355mg 0.02mg 26%
Calories 584kcal 83kcal 25%
Saturated fat 4.455g 0.194g 19%
Vitamin B5 1.13mg 0.252mg 18%
Vitamin C 1.4mg 14.7mg 15%
Fiber 8.6g 5.3g 13%
Potassium 645mg 193mg 13%
Choline 55.1mg 10%
Calcium 78mg 21mg 6%
Carbs 20g 19.96g 0%
Net carbs 11.4g 14.66g N/A
Sugar 2.62g N/A
Sodium 9mg 12mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.348mg 0.005mg 0%
Threonine 0.928mg 0.012mg 0%
Isoleucine 1.139mg 0.015mg 0%
Leucine 1.659mg 0.024mg 0%
Lysine 0.937mg 0.039mg 0%
Methionine 0.494mg 0.003mg 0%
Phenylalanine 1.169mg 0.013mg 0%
Valine 1.315mg 0.016mg 0%
Histidine 0.632mg 0.016mg 0%
Omega-3 - EPA 0.014g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +4622.7%
Contains more FatsFats +4578.2%
Contains more OtherOther +506%
Contains more WaterWater +1549%
~equal in Carbs ~19.96g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +3456.2%
Contains more Poly. FatPolyunsaturated fat +210236.4%
Contains less Sat. FatSaturated fat -95.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.